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December 15, 2022 3 min read

Your legs are one of the most important muscle groups in your body, and they’re also one of the most difficult to tone because they account for so much of your body weight.

It takes a lot more effort than other body areas, but with these leg exercises with resistance bands, you can get back into shape and feel confident about wearing shorts again.

Leg exercises with a resistance band are a great way to get back into shape and build muscle. They are also a way to make your legs strong enough so you can start jogging again. Here are some of the best leg exercises with a resistance band:

Banded Squat Jumps

Target: Glutes and hips

How to do it:

  • Stand with your feet hip-width apart and the resistance band wrapped around your ankles.
  • Squat down until your thighs are parallel to the floor, then jump up as high as possible. If you need help getting that high, try bouncing off a bench or box instead of jumping off the floor.
  • Do 1-2 sets of 10-15 repetitions, trying to do them as quickly as possible while maintaining good form.

Monster Walk on Bands

Target: Hips

How to do it:

  • Tie a resistance band around your ankles.
  • Stand with feet, hips-distance apart and hands together in front of you.
  • Squat into a quarter position, engaging your core muscles as you take one wide step forward with the first foot and another after that.
  • Repeat for several steps forward and then start walking backward for a few steps.

Powerbands Standing Leg Lifts

Target: Thigh muscles, hips and glutes

How to do it:

  • To do this exercise, stand with your feet hip-width apart and wrap a resistance band around your ankles. Keep your weight on your left leg.
  • Extend your right leg sidewards as much as possible, keeping it straight.
  • You could use a chair to support your left hand.
  • Bring the foot back to its original position without letting it touch the ground.
  • Repeat on the other side 10-15 times.

Squat Side Steps with Powerbands

Target: Hamstrings, glutes and external obliques

How to do it:

  • With a looped resistance band around your ankles, stand with your feet hip-width apart and come into a half-squat.
  • Retain this position throughout the exercise as you step forward with your left foot, then bring your right foot to join it.
  • Step forward again, always maintaining tension in the band.
  • Step back a few times, then change direction and repeat the sequence in reverse.

Glute Bridge with Alternating Leg Extensions

Target: Glutes, hips, obliques, and quadriceps

How to do it:

  • Lie on the floor with a Powerband wrapped around your knees, hands at your sides, feet flat at hip-width apart.
  • Engage your core and glutes to lift your hips a few inches off the floor.
  • Extend your left leg until it’s straight, then bring it back down to the floor.
  • Lower your right leg to the floor and lift it again, in time, with your breathing.
  • Do 10-15 reps on each side.

Are Resistance Bands Good for Leg Training?

Resistance bands are excellent for leg training because they allow you to perform a full range of motion. The tension increases as you extend, so it’s easy to overload your muscles and get stronger. They also provide a more comfortable way of doing squats than free weights.

Choose onlyresistance bands from POWERBANDS®,because they are the only ones designed specifically for strength training. We have a patented design that makes them stronger, safer, and more effective than other brands.


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